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The 10 Best Bodybuilding Programs

Get free downloadable spreadsheets for the most popular bodybuilding programs.

  1. PHAT Workout Program
  2. Joe Delaney 6 Day Upper/Lower Split (Ibiza Shreds)
  3. Lyle McDonald Generic Bulking Routine
  4. PHUL Powerbuilding Program
  5. Joe Delaney 5 Day Full Body Split
  6. Intermediate Bodybuilder Routine by Ripped Body
  7. Metallicadpa 6 Day PPL (aka Reddit PPL)
  8. Mike Israetel Hypertrophy Program
  9. 5/3/1 BBB for Bodybuilding
  10. Arnold Schwarzenegger Golden Six Routine

About Bodybuilding Workout Programs

A bodybuilding program is designed to induce hypertrophy in the athlete's muscle, stimulating muscular growth. This is often done by exercising each body part approximately twice per week in "splits" that target certain groups of muscle per training session.

Except in the case of the big 3 compound movements, bodybuilding routines rarely focus on working off of a percentage of a lifter's one rep max because they include so many accessory movements where a 1RM isn't always helpful. Instead, the number of sets, amount of rest in between sets, and rep ranges are often manipulated to induce hypertrophy. Of course, the weight lifted helps achieve this goal too.

Related: Also check out Lift Vault's powerbuilding programs, which also focus on inducing hypertrophy in the lifter. They also combine some strength training and powerlifting elements.

Want more? Search the Lift Vault Program Library

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The latest bodybuilding & hypertrophy programs are available below.

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8 Week Mass Building Hypertrophy Workout Spreadsheet

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This is an 8-week, 4-day hypertrophy program from Muscle & Strength built to add size. It runs a bro split: chest and side delts, upper back and rear delts, arms and abs, then legs. Most exercises are three sets in the 10 to 12 range, and the last set of the bigger lifts gets a high-intensity finisher like a rest-pause set, a drop set, or slow negatives.

It’s a high-intensity-technique mass block, the kind of bro-split hypertrophy plan you’ve seen built around training each set close to failure. The split sends plenty of volume at one or two muscle groups per day, and the finishing techniques squeeze a bit more out of the sets that matter. Pick weights that are hard for the listed reps, beat the log book week to week, and the size follows.

It’s for intermediate lifters chasing size who are willing to train each set hard, often to failure. You don’t need a max or any percentages here. Skip it if you want strength or percentage-based work, or if you’d rather run a full-body or push/pull/legs structure.

[Read more…]

Mountain Dog PPL Workout Spreadsheet (John Meadows)

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Mountain Dog PPL is a push, pull, legs program you run every other day. You rotate three sessions, train a day, rest a day, then move to the next workout, and you keep that cycle going for four to six weeks. Each session is built around one big lift plus pump and heavy waves and a finisher, so push day leads with decline dumbbell press and leg day opens with leg curls before the spider bar squats.

The program comes from the late John Meadows, the bodybuilding coach behind Mountain Dog Training, and Muscle & Strength published it for free. It carries his style: heavy triples and back-off work paired with brutal pump sets and sets taken to failure. Think of it as a bodybuilding take on push, pull, legs that runs by feel instead of percentages, which is why people who want size and a hard pump run it.

It’s a good fit for intermediate and advanced lifters who recover well, since you can push it to four or five days a week by dropping the rest days. Skip it if you want percentage-based strength work, because there are no percentages here. And if you can’t handle high-failure volume like double drop sets and dips to failure, this one will bury you.

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Vince Gironda 10-8-6-15 Workout Spreadsheet

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Vince Gironda built some of the best physiques of the golden era, and the 10-8-6-15 system is one of his classic muscle-and-definition methods. Every exercise runs the same four-set wave: a lighter primer, two heavier sets, then a high-rep burnout.

The scheme is named after the reps. Set 1 is 10 reps at 50% of your 6-rep max, Set 2 is 8 reps at 75%, Set 3 is 6 reps at your full 6RM, and Set 4 is 15 reps at 35%. Slow, strict tempo and short rest do the rest.

We built a calculator so you enter your 6-rep max for each exercise once and all four working sets fill in for you.

[Read more…]

Caroline Girvan EPIC I & II Program Spreadsheet

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EPIC is a pair of free 10-week, 5-day-a-week follow-along programs from Caroline Girvan: EPIC I and EPIC II. Every workout is a free video on her YouTube channel, built around dumbbells and bodyweight.

The sessions are timer-based rather than rep-based. Most exercises run 30 seconds of work then 30 seconds of rest, so you push at your own pace with good form for 30 to 60 minutes a session.

EPIC is aimed at intermediate to advanced trainees who are comfortable with squats, lunges, planks, push ups, dumbbells, and HIIT. If you want a more traditional gym hypertrophy plan instead, take a look at our HST program.

[Read more…]

Doggcrapp (DC) Training Spreadsheet

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Doggcrapp (DC) training is a high-intensity, low-volume system from Dante Trudel. You hit each body part with one brutal rest-pause set, rotate your exercises, and try to add weight to the bar every single session.

It is built around short, hard workouts and a blast-and-cruise structure, so you push all-out for a stretch and then back off to recover. Trudel shared the whole thing for free on the IntenseMuscle forums years ago, and it built a cult following for good reason.

This one is for intermediate and advanced lifters with solid technique, not beginners. The intensity only pays off if your form holds up when you are deep into a set. If you want a more measured hypertrophy approach, our HST program is a gentler option.

[Read more…]

Alberto Nunez Upper Lower Program Spreadsheet

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Alberto Nunez’s Upper Lower Program is a free 15-week hypertrophy program built around a 4-day upper/lower split. It’s designed by the head bodybuilding coach at 3D Muscle Journey (3DMJ) and 2022 WNBF Mr. Universe winner. The program comes in 4 variants – arms & delts dominant, torso dominant, quad dominant, and glute-ham dominant – so you can pick the one that matches your weakest body parts. Each variant still trains your full body twice per week. You just get extra volume where you need it most.

What I like about this program is how simple the progression system is. You pick a weight, work your way up through the rep range, then add load. No percentages, no math. RPE targets keep the intensity honest without overcomplicating things.

It’s a solid pick for beginners and intermediates who want a structured hypertrophy plan without a steep learning curve. One caveat: if you’re an advanced lifter already doing 5+ days per week of high-volume training, this might feel like a step back in total weekly volume. It’s intentionally moderate, landing around 14-18 sets per muscle group per week, lower than a program like PHAT or a typical John Meadows setup. All credit goes to Alberto Nunez and 3D Muscle Journey for making this available for free.

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KONG: Savage Size in 12 Weeks Program Spreadsheet

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KONG: Savage Size in 12 Weeks is a hypertrophy program created by Alex Bromley of Empire Barbell. It’s a 5-day bodybuilding split that runs 12 weeks across three 4-week blocks, hitting each body part twice per week. It first appeared in Bromley’s book of the same name.

If you’re familiar with Bromley’s other work, like his Bullmastiff strength program, you know he programs in clear blocks and doesn’t waste your time. KONG takes a different angle: where Bullmastiff is strength-focused, KONG is built purely for size. Block 1 puts isolation exercises first, so you hit lagging body parts when you’re freshest. That’s backwards from how most people train, and it works.

I’d recommend it for intermediate lifters coming off a strength block who want a dedicated hypertrophy phase. The time cost is real at 5 days a week and 75 minutes a session, and some lifters needed extra rest days beyond the two off days, so keep that in mind if your recovery is limited.

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Dumbbell PPL Program (Push Pull Legs) from r/Fitness

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The Dumbbell PPL (Push Pull Legs) program from r/Fitness is a dumbbell-only hypertrophy routine created by Reddit user u/gregariousHermit. It’s built for lifters who train at home with limited equipment or travel frequently and get stuck in small hotel gyms.

You only need adjustable dumbbells, a bench, and a pull-up bar. The program runs as a 3-day or 6-day cycle, uses double progression (work up to 12 reps, then add weight), and covers all the major muscle groups across push, pull, and leg days.

I’d recommend this for beginners or early intermediates who genuinely don’t have access to a barbell setup. It’s a well-organized program with a clear progression scheme.

I’ll be honest: dumbbells alone won’t let you load heavy compound movements like squats and deadlifts the way a barbell will. If you have access to a barbell, you’re better off running the barbell Reddit PPL instead. But if dumbbells are what you’ve got, this is one of the better options out there.

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Dr. Swole’s PPLUL (Push Pull Legs Upper Lower) Program Spreadsheet

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Dr. Swole’s PPLUL (Push Pull Legs Upper Lower) is a 5-day hypertrophy program designed by Bill Wong, a medical doctor and WNBF pro natural men’s physique competitor. It runs 8 weeks at about 60 minutes per session, built for lifters with at least 2 years of training under their belt – late beginners, intermediates, and advanced lifters who want to maximize muscle growth.

What I like about PPLUL is how it solves a real problem with both PPL and Upper/Lower splits. A standard PPL split tends to skew toward upper body volume, while a standard Upper/Lower split can lean lower body–heavy. PPLUL combines the two so you hit every muscle group at least twice per week without the volume imbalance.

One thing to note: the Upper day in this program leans push-heavy. Some users have noted there’s less back work on that day than you’d expect, so if back development is a priority for you, consider adding a rowing movement or extra set of chin-ups on Upper day. A few reviewers over 40 also mentioned needing extra rest days beyond the two built-in ones.

[Read more…]

MASS IMPACT Program from Geoffrey Verity Schofield

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Program Overview

Welcome to Mass Impact, the ultimate training program for those who want to accelerate muscle growth while focusing on the most visually impactful muscle groups. This isn’t just another hypertrophy plan—it’s a roadmap to building an upper body so powerful it could double as body armor. With a targeted approach and advanced training techniques, Mass Impact ensures you’ll maximize every second in the gym.

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Arnold Split Workout + Free Example Spreadsheet

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Jump to Free Program Spreadsheet

Arnold Schwarzenegger, also known as the Austrian Oak, is a world-renowned actor, politician, and professional bodybuilder. At just 20 years old, Arnold became the youngest person to win the Mr. Universe title in the sport of competitive bodybuilding.

In 1968, Arnold made the move from Austria to America and ended up winning five Mr. Universe titles along with seven Mr. Olympia titles. To share his knowledge and love of bodybuilding, Arnold wrote a few books, including The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, first published in 1985.

Whether looking to step on stage, get in shape, or learn a thing or two about bodybuilding, many consider this book to be a must-have. Arguably the most popular feature of The New Encyclopedia of Modern Bodybuilding is the training programs, including basic and advanced versions.

Although this article will not fully disclose the training programs, it will discuss the main principles of the legendary Arnold split. 

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Bro Split Workout: Example and Spreadsheet

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Jump to Free Program Spreadsheet

If you’ve been in the gym a while, you’ve likely come across the term “bro split” and wondered what exactly it means. A bro split routine is a 5-day training program that trains each major muscle group on its own training day once per week.

Bro split workout routines have fans and critics. Some claim they are outdated and ineffective for those looking for strength and muscle gains. Others promote them as a great approach to building muscle and strength.

Here, we’ll explain exactly what a bro split routine entails, how to use this training style yourself, unpack the pros and cons of a bro split, and bust some popular myths about bro splits.

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German Volume Training Routine Spreadsheet (GVT)

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German Volume Training (GVT), sometimes called the “10 sets method,” is a high-volume hypertrophy program popularized by Charles Poliquin. You do 10 sets of 10 reps on a main compound lift at roughly 60% of your 1RM, run across two phases (a 10×10 phase for the first four weeks, then a heavier 10×6 phase for three more weeks). The full program runs seven weeks; stopping after Phase 1 gives you a four-week block.

The idea is straightforward: drown the muscle in volume at a submaximal load. You can’t go heavy when you’re on set seven of ten. The weight stays the same across all sets, and if you complete all 100 reps with constant rest intervals, you add about 4-5% the next week. It’s similar in spirit to Vince Gironda’s 8×8: both programs beat you up with density and volume rather than max-effort intensity.

GVT is best for intermediate lifters in a caloric surplus who have the recovery capacity for five training days a week on a rolling cycle. If you’re a beginner, the volume will outpace your ability to recover. Start with something like the Fierce 5 program first. If you’re already well-trained and looking for a shock-stimulus block, GVT works well run once or twice a year.

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Lyle McDonald Generic Bulking Routine Spreadsheet

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Lyle McDonald’s Generic Bulking Routine (GBR) is a 4-day upper/lower split built for intermediate lifters who want to gain size. You train Monday, Tuesday, Thursday, and Friday. Each 6-8 week cycle ends with a 2-week deload, and Lyle targeted a weight gain of about 0.5 to 1 pound per week while running it. There are four spreadsheet variants below, from pure hypertrophy to strength focus.

The GBR originated on Lyle’s bodyrecomposition.com forum around 2008-2009. The core idea is moderate-volume compound and isolation work with built-in flexibility on set counts. You decide during each set whether to do the lower or upper end of the prescribed range based on how you feel. Lyle described this as intentional, not a gap in the program. The jcdfitness.com FAQ PDF is the best single reference for the full program details.

This program is for intermediate lifters who have moved past their beginner gains and want a structured split to build mass. You need to eat in a caloric surplus and be comfortable self-regulating volume. If you’re still new to lifting, a more prescriptive program like Starting Strength or the Ripped Body Intermediate Bodybuilding Program will serve you better before you tackle the GBR.

[Read more…]

10 Week Glute Hypertrophy Workout Program Spreadsheet

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From Flap Jacks 2 Thick Stacks is a free 10-week glute hypertrophy program designed by Brendan Tietz. It runs 4 days per week on an upper-lower split, with each day assigned a distinct training goal: lower body overload, upper body overload, lower body hypertrophy, and upper body hypertrophy. The program runs in two 5-week blocks. Loading is calculated two ways: percentage of 1RM for the squat, bench, and deadlift, and reps in reserve (RIR) for accessories. You’ll need to know your 1RM (or a recent working max) before you start, since the spreadsheet auto-calculates your working weights once you enter it.

The idea behind the program is to build glute size without dropping full-body strength. Brendan programs squats, bench press, and overhead press twice per week alongside hip thrusts, lunges, and cable kickbacks, so you’re training glutes in context with compound movements rather than just isolation work. If you’ve run his beginner powerlifting program or his intermediate powerlifting program, this is a good next step if your goal has shifted toward glute development specifically.

This program is best for intermediate lifters who can train 4 days per week and already have solid form on the big lifts. It’s not a beginner program. The RIR prescriptions and percentage-based loading both assume you have a training history and know your way around the main movements. If you’re earlier in your training, Strong Curves is a better starting point for glute-focused training at a beginner-friendly level.

[Read more…]

Jeff Seid Workout Routine Spreadsheet

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Jeff Seid’s workout routine is a 5 day or 6 day split program focused on hypertrophy and bodybuilding aesthetics. The routine hits most muscle groups once per week, but has an optional sixth day where you can work on any muscle groups you think need extra attention. [Read more…]

Lean Muscle Building Workout Plans

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Here are some of the best workout plans for building strong, lean muscle. These routines focus on high volume, which stimulates muscular hypertrophy in the athlete. Coupled with proper nutrition and recovery, these programs will help the athlete develop larger, stronger muscles.

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Lee Hayward 12 Week Bodybuilding Workout Routine Spreadsheet

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Lee Hayward’s 12 week bodybuilding program is broken up into four 3 week cycles, each cycle focusing on adding volume to the same set of lifts before switching to new movement variations and rep ranges for the next 3 week cycle. Each week has four training days, with the recommended set up being Monday/Tuesday/Thursday/Friday. [Read more…]

5/3/1 BBB for Bodybuilding Spreadsheet

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5/3/1 BBB for bodybuilding is an interpretation of Jim Wendler’s 5/3/1 BBB strength program that is focused on bodybuilding aesthetics and hypertrophy instead of raw strength.

It is run for 7 weeks per cycle with 4 training days per week. [Read more…]

Joe Delaney Ibiza Shreds 6 Day Upper/Lower Split Workout Routine

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Joe Delaney’s Ibiza Shreds program is a 6 day upper/lower split workout routine focused on bodybuilding and hypertrophy. It runs for 3 blocks spread across 10 weeks, each week comprised of two upper body training days, two lower body training days, and two isolation exercise + abs training days. [Read more…]

Bodybuilding Workout Routine FAQs

What is a bodybuilding program?

A bodybuilding program is a workout routine that emphasizes muscle growth (i.e. muscular hypertrophy) in the athlete. In contrast, a powerlifting program is designed with the goal of increasing an athlete’s one rep max in the squat, bench press, and deadlift.

What is a good bodybuilding program for beginners?

Two good bodybuilding programs for beginners that want to build muscle include the All Pro Simple Beginners Routine and the Fierce 5 Program.

Will I get stronger running a bodybuilding program?

If you are currently untrained, yes, running a bodybuilding program will increase your overall strength. If you measure strength based on one rep max or weight lifted in the 3 to 5 rep range, then no, a bodybuilding program will not likely increase your strength. They can, however, improve your work capacity, which can later lead to strength improvements. The primary goal of a bodybuilding program is to build muscle, not increase maximal power output.

Will I lose weight running a bodybuilding program?

Weight loss is predicated upon burning more calories than the amount consumed over time. Any exercise program can assist with burning calories, but the other critical component of this equation is diet. If you eat enough, you can gain weight while running a lifting program. Use a TDEE calculator and calorie tracker to help meet your weight loss goals.

What does a typical bodybuilding program look like?

A typical bodybuilding training program will utilize 3 sets or 4 sets of an exercise for anywhere from 8 reps to 15 reps, with 10 reps or 12 reps being common as well. Anywhere from 3 days to 6 days per week can be dedicated to training, with 4 days or 5 days being quite common.

Here’s an example of two training sessions designed for muscle growth could look like. They are based on the Ripped Body Beginner Bodybuilding Program,

Day 1

This day focuses building muscle mass on the lower body muscle group (e.g. glutes, hamstrings, calves, quadriceps).

ExerciseSetsReps% of One Rep Max
Squats3583%
Deadlifts3583%
Lunges38n/a
Calf Raises with Leg Press48n/a

Day 2

This day focuses on building muscle mass on the upper body muscle group (e.g. biceps, triceps, shoulders, chest).

ExerciseSetsReps% of One Rep Max
Bench Press3583%
Dumbbell Press3583%
Shoulder Press2873%
Lat Pull Down28n/a
Dumbbell Chest Flys215n/a

Day 3 and Day 4 can be found on Ripped Body Beginner Bodybuilding Program page. Again, the above is just an example. The training template is flexible.